Comparing Nutrients in 7 ounces Dried Longans VS Loquats

Macros Ratio

	Protein	Fat	Carbs
Dried Longans	6%	1%	93%
Loquats	3%	3%	94%

Macro Nutrients

	Dried Longans	Loquats	Recommended Dietary Allowance
Energy	19.6% 568kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	NA	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	NA	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	8.88% 3.37g	38g per day for Men 19-50 years
Protein	17.4% 9.72g	1.52% 0.85g	56g per day for Men 19-50 years

Vitamins

	Dried Longans	Loquats	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.6% 0.079mg	3.14% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	2.23% 0.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	6.95% 27.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	61.7% 55.6mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Longans	Loquats	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	178% 1.6mg	8.8% 0.079mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	134% 10.7mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	12.8% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.6% 389mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.97% 0.44mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	0.94% 35g	4.65% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Longans vs Loquats:

• Dried Longans have 2.1 times more Vitamin B1, 20.8 times more Vitamin B2, 5.6 times more Vitamin B3 and 28 times more Vitamin C than Raw Loquats.
• Both Dried Longans as well as Raw Loquats have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Dried Longans vs Loquats:

• Dried Longans have 2.8 times more Calcium, 20.2 times more Copper, 19.3 times more Iron, 3.5 times more Magnesium, 1.7 times more Manganese, 7.3 times more Phosphorus, 2.5 times more Potassium, 48 times more Sodium and 4.4 times more Zinc than Raw Loquats.
• While Raw Loquats contain 4.9 times more Water than Dried Longans.

Comparison of macro-nutrients per 7 ounces:

• Dried Longans have 6.1 times more Energy, 6.1 times more Carbohydrate and 11.4 times more Protein than Raw Loquats.
• Both Dried Longans as well as Raw Loquats have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.